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Posts Tagged ‘supercharged food for kids’

Supercharged Summer Popsicles ☀️

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Lunch, Blog Snacks, Breakfast, Dairy Free, Dessert, Desserts, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Kids, Kids' Recipes, Nutrient Rich, Push Ups and Icy Poles, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

PopsiclesIn the searing heat of summer, I want my food to be refreshing, full of supercharged ingredients, and speedy to prepare. Balmy evenings and the dry warmth of the summer air begs for our energy to shift from the comforting presence of the stove and lengthy food preparation, towards simple alfresco food solutions that can be enjoyed by adults and children alike.

In the warmer parts of the year, my priorities shift away from indoor activity, to more outdoor, social engagements; morning yoga sessions and beach walks followed by throw-together breakfasts, inviting friends over for a shaded outdoor lunch of simple, seasonal ingredients, and family gatherings where common sense, last-minute entertaining or pot luck offerings are regularly required.

When enjoying the food of summer, I always tackle my food planning with a two-fold approach. Firstly, and most importantly, I focus on healing, supercharged ingredients that are full of the season’s well-curated nutrients that support immunity, energy and vitality that the summertime requires. Secondly, I love to embrace speedy simplicity by taking hold of the ritual of batch cooking, one pan options, and easy-peasy snacks and refreshments that allow less time in hands-on food prep, and more time enjoying the outdoors and the presence of those I love.

For summer breakfasts, you can’t go past a glorious granola topped with a mountain of seasonal fruits. My Cranberry and Walnut Granola is my favourite go-to. I find great contentment mixing and baking a large batch of this scrumptious stuff during a Sunday batch-cooking session. You should smell the aroma! The blissful scent of sweet cranberries and roasting nuts will fill the air of your home, comforting your mind with the assurance of nourishing breakfasts sorted for the week ahead. I love to immerse my granola in homemade almond milk topped with fresh organic farmer’s market fruits. You can’t beat passionfruit, mango or raspberries!

One pan meals minimise the need for hands on time in the kitchen, and you don’t have to miss out on flavour with a throw-together dish. My Seven Minute One Pan Salmon with Greens is one you could do blindfolded, and always delivers the light, fresh oceanic flavours of salmon, plus the anti-inflammatory benefits of this high omega 3 fish. It’s also surrounded by seasonal greens that are important for oxygenating the blood to increase energy levels for outdoor cricket or rugby and trying to keep up with chasing around my three step sons during the holidays. 

But if I were to uphold one of the greatest summer recipes that I know of, I’d have to wave my banner for these no-fail popsicles. For the amount of effort required to whip up a batch of these darlings, it never ceases to amaze me how many times they have brought a sense of delight to both adults and children on a sweltering summers day.

As guests drizzle in through the holidays, I love to have a few variations of this basic recipe stored up in my freezer to bless unexpected guests. At the point of their presentation, it’s beautiful to watch the kid come out of everyone in response to the offer.

When whipping these up, you can use the basic variation, add cacao for a cheeky chocolate flavour, or try some of these seasonal variations:

  • Blend in some mango chunks and scatter some whole macadamias into each mould
  • Drop a handful of chopped strawberries into the mix before pouring into moulds for a strawberries and cream popsicle
  • Stir the pulp of two passionfruit into the mix before pouring.
  • Blend in a handful of blueberries and the zest of one lemon.

The best thing about this recipe is that it utilises simple non-perishable food items that can be kept on hand for use at any moment. Aside from being conveniently canned, coconut milk is also highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. It’s also dairy free, so your popsicles will still impress friends or children with dairy allergies.

My Love Your Gut powder is included in this recipe but is an optional addition. However I always love to prioritise a scoop, as it’s a simple way to cram in its remarkable gut healing benefits of improving detoxification, aiding nutrient absorption, increasing the health of hair skin and nails, and boosting hydration in the hot weather. You can read more about the benefits of the LYG powder and purchase it here.

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Popsicles

Makes 6-8 popsicles 

Ingredients:

  • 2 cans of organic coconut milk 
  • seeds of one vanilla bean (or alcohol free vanilla/ vanilla powder) 
  • 2 Tbsp LYG Powder
  • 10 drops of stevia (or to taste) 

For chocolate version add in 1 tsp of cacao powder

Method:

  1. Blend all ingredients in a blender.
  2. Pour into popsicle mould and leave in freezer for 3-4 hours. 

*These are best eaten at this time, as if left overnight or too long in the freezer, the coconut milk sometimes splits. 

Make them and let me know how you go!  Viva la holidays 🙂

Lee xo

Cucumber Sailing Boats

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Gluten Free, Kids, Nutrient Rich, Organic, Seasonal, Spring, Summer, Wheat Free, Winter

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Getting little ones to eat their veggies can be a little tricky; especially through the toddler years. Sometimes it can feel like every effort you make to nourish those little bodies is a complete waste of time- ending up as a pile of mess all over the floor, or simply left untouched; the bin as its destiny.

Despite the discouragement that can come with these parent vs child food wars, please remember that any opportunity to nourish your kids with real food is never wasted, even if it takes some time (and maybe a few tantrums) to get there. If you haven't discovered it yet, my book Supercharged Food for Kids features fully road-tested recipe that kids actually eat and enjoy.  I've collated a collection of my most loved kids recipes, ones like mac and cheese and pizza and chicken nuggets but all with a healthy slant and a couple of nifty ingredient switches.

Persisting with a real-food culture despite seasons of narrow tastes will always pay off. I know how easy it can be to give into their constant requests for sugary snacks or chocolate, but maintaining a culture of real-food variety; continually exposing your youngsters to different colours, textures and flavours of real, unprocessed, fresh of wholefoods is bound to build a long term appreciation and openness to healthy food. 

Another great way to get kids enjoying their veggies is to have them involved in the process of selecting and making their food. Creating some space in your schedule to bring your kids along for the journey of shopping (or better yet, picking- if you are fortunate enough to have a veggie garden) and being involved in some kitchen creations can be a real source of joy for little ones, and a great time to teach them about the origins of their food.

These cucumber sailing boats are a fun project that the kids will adore making with you. They are very easy to make, and are a great snack combining the beautiful micronutrients that raw veggies have to offer, as well as a nice hit of healthy fats from the yoghurt; perfect for filling up and nourishing growing bodies.

Cucumbers are a wonderful summer vegetable, are super easy to cut up at any time, and kids generally take to veggie sticks fairly easily. Cucumbers are a secret weapon of hydration in warm weather due to their high water content and their ability to cool the body down. Red capsicums are another lovely raw veg that can be easily cut into veggie sticks for a child’s lunch box, and their bright red colour is evidence of a host of free-radical fighting antioxidants including high levels of vitamin C- perfect for boosting the immune system during the years of childhood bugs.

Kids will enjoy these darling little boats as an afternoon snack or weekend project with friends. They also make a great finger food for a birthday party or gathering where hungry little tummies are present.

Ingredients:

Serves 2

  • 2 small Lebanese (short) cucumbers
  • 260 g (914 oz/1 cup) plain full-fat yoghurt or coconut yoghurt for dairy free
  • 6 drops liquid stevia or 2 teaspoons your sweetener of choice
  • pinch of Celtic sea salt
  • 1 tablespoon chopped dill
  • 1 red capsicum (pepper), seeded
  • toothpicks, for decorating

Method

  • Cut the cucumbers in half lengthways and scoop out the seeds. 
  • Combine the yoghurt, stevia, salt and dill in a bowl. Spoon into the hollowed-out cucumbers. 
  • Cut triangles for sails out of the capsicum. Skewer each sail with a toothpick and stick the other end in the cucumber.

Supercharged Tip  

This is a great snack to let the kids make on their own – with parental supervision.

Health Tip  

Cucumbers are mostly water, so they’re a great way to keep the body hydrated. They’re also a good source of B vitamins, so they’ll give your child a little energy boost.

Ham and cheese pizza

Written by Lee on . Posted in Blog, Blog Lunch, Blog Snacks, Gluten Free, Kids, Nutrient Rich, Yeast Free

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It never ceases to amaze me that kids as young as one have an instinctive attraction for junk food. Chocolate. Fries. Cake. Cookies. They just know.  Once they've been exposed to these kinds of foods, they'll often talk about it and ask for them again, and again, and again. Rather than neglecting children of these treats, I like to take up the challenge of offering them these 'naughtier' foods; but better. Better ingredients, and better flavour. 

Pizza is one of the foods that kids just adore- a big, easy to grasp triangle of starchy carbohydrate covered in fatty melted cheese? It's a kids dream, and speaks to their biological instincts for macronutrient dense foods. This is why kids are so obsessed with toast! It’s a quick source of energy that tastes great. 

Unfortunately most pizzas that kids are exposed to at parties or any standard gathering in western culture has possibly come out of a cardboard box housed in the frozen food section of the supermarket. Have you read the ingredients lists on those things? It's like reading a lab report, not a list of foods. 

Another problem with the standard pizza offered to children and adults alike in our modern food culture is the problem of the wheat source. Aside from the fact that many kids have allergies and intolerances to wheat; the modern wheat grain that around ninety percent of the western population eats today was only hybridized in the last few decades. 

‘Straya Day Lamingtons

Written by Lee on . Posted in Autumn, Blog, Blog Snacks, Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Organic, Seasonal, Spring, Summer, Wheat Free, Winter, Yeast Free

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‘Straya day is almost here and I’m celebrating the ‘Bush Capital’ with a healthy version of one of our nation’s iconic sweet treats.

Although not being born an Australian, celebrating this day has never felt alien to me and it’s a wonderful thing to have a special day nominated to praise and thankfulness at being able to live in this radiant country.

Marking ownership, community, belonging, love and acceptance are feelings that all Aussie’s and newfound-Aussie’s like myself are able to experience first hand.

And on that note, what better way to celebrate our national birthday than to fire up the Barbie, throw on your swimmers, forget any troubles and rejoice with family and friends with the sun brimming down on us!

Bounding forward with this sense of belonging and togetherness, I’d love you to create some unique national treasures in the form of delicious Lamingtons.

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Did you know that these scrumptious chocolaty treats were named after Lord Lamington? However, how they came to be square is a question slightly more shrouded in mystery.

Either designed around the appearance of Lord Lamington’s favourite hat, or made originally from dirt by the Lord’s youngest niece whilst she was making a ‘mud pie’ with a twist in her garden, it has never been officially confirmed, however what we do know is that the Lord’s niece had quite the vivid imagination.

Taking on the spirit of this sprightly little girl and her homemade mud pie, I’m sharing my ‘Straya Day Lamingtons recipe from my new cookbook Supercharged Food For Kids. It’s a print version of my popular eBook.

Getting children involved in the making of food is an enjoyable way to bond after a busy day or week of school, not to mention a pleasurable way to get hands on and have fun and just relax in the kitchen. Ok, maybe not relax completely but it sure will be entertaining! Minus the clean up 😉

With your children learning the ways of the quantities, measuring and mixing, their hard efforts don’t go a miss, a little reward of licking the bowl (we all do it!) will be sure to place a wide grin on their chocolate smeared faces!

So let’s grease those paws and pans and get baking to celebrate our joyous day.

Happy Australia Day everyone 🙂

‘Straya Day Lamingtons

Makes 12

Ingredients

  • 6 large eggs
  • 2 tablespoons rice malt syrup
  • 1 teaspoon alcohol-free vanilla extract
  • 55g (2oz) extra virgin coconut oil, melted
  • 60g (21/4 oz/1/2 cup coconut flour
  • 1 1/2 teaspoons gluten-free baking powder
  • 180g (6 1/4 oz/2 cups) desiccated coconut

Icing

  • 110g (3 3/4 oz/1/2 cup) extra virgin coconut oil
  • 45g (1 1/2 oz) coconut butter
  • 55g (2 oz/ 1/2 cup) cacao powder
  • 60ml (2 fl oz/ 1/4 cup) almond milk
  • 90g (3 1/4 oz / 1/4 cup) rice malt syrup
  • pinch of ground cinnamon
  • 1 teaspoon alcohol-free vanilla extract

Method

  • Preheat the oven to 160°C (315°F)
  • Grease and line a 20cm (8 inch) square cake tin
  • Using an electric mixer, beat the eggs with the rice malt syrup and vanilla until light and fluffy.

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  • Beat in the coconut oil, then gradually beat in the coconut flour and baking powder until smooth.
  • Spoon the batter into the prepared tin and bake for 25-30 minutes or until golden brown and a skewer inserted into the centre comes out clean.

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  • Remove from the tin and cool on a wire rack.

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  • To make the icing, stir all the ingredients together in a bowl until smooth.
  • Spread out the desiccated coconut on a plate.
  • When the cake is cool, slice into squares and dip each square into the icing, coating well.

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  • Roll in the coconut, ensuring all sides are covered.

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  • Refrigerate to set the icing.

The Lamingtons will keep in an airtight container in the fridge for 3-5 days.

Supercharged Food for Kids Print Book

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Dessert, Gluten Free, Kids, Spring, Sugar Free, Summer, Wheat Free, Yeast Free

cover kids

Getting kids to eat food that is good for them doesn’t have to be the Mount Everest of parenthood!

Today I’m celebrating the release of my book Supercharged Food for Kids in print form, which is a new and updated version of my popular eBook, and in it I’ve turned my attention to those who need the best nutrition – our kids!  

I’m sharing a quick and simple Chocolate Popsicle recipe from the book for all of the ice cream guys and girls. It’s creamy, chocolaty and tastes scrumptious.

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As a mother myself, wholefoods chef, and former English teacher who’s spent years helping kids grow academically, I’ve created a book that I hope will inspire and help families make better food choices.

Supercharged Food for Kids is my mission to change the way children eat so we can build stronger, healthier and brighter kids.

The book features simple to make recipes to help parents deliver the right nutrients needed for kids to sustain their energy levels, keep their mood up, concentrate and perform at their best.

I believe in the 80/20 rule: try to give your kids healthy options 80% of the time and you're doing well.

In the book I offer numerous tips on how to sneak wholefoods into everyday meals and Supercharged Food for Kids features healthy versions of family favourites, swapping an ingredient or two to make them more nutritious.

You won’t find any low-fat foods here as manufacturers often compensate for the loss of fat with large amounts of sugar and additives. I use good fats which are an essential component of a child’s diet required for healthy development and brain function.

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From breakfast (think savoury breakfast muffins, chai coconut pikelets and French toast) to lunch (zucchini slice, mini salmon frittatas and gluten-free pita pockets), dinner (veggie-packed lamb meatballs, cauliflower mac + cheese, and Mr Tomato heads with tuna) and the ever-important before and after school snacks (Tamari nibble mix, “zoo poo”, and cacao bomb crackles).

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You'll discover lots of lovely and stress free ideas for the school lunch box – delicious sandwiches, wraps, pizza, pasta, nuggets muffins, energy and treats – and advice on how to eat for allergies and intolerances, which so many parents have to navigate around.

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Supercharged Food for Kids is full of resources to help establish positive eating habits for your kids that they can maintain for their rest of their lives.

Also I’m so excited to share the happy news that my sixth cookbook in the Supercharged Food series, Eat Right for Your Shape is available for pre-order here too!  Eat Right for Your Shape takes a fresh look at the ancient healing system of Ayurveda and applies it to the way we eat and live. This book has been cooked up in the Ayurvedic kitchens of Kerala, where I spent time last year studying Ayurvedic nutrition and cooking.

PRE ORDER either of these books now for delivery in late January and you’ll receive a free copy of my Renewable Table eBook as a gift.

Chocolate popsicles

Makes 4

Ingredients

  • 2 bananas
  • 65 g (214 oz/14 cup) nut butter
  • 60 ml (2 fl oz/14 cup) additive-free coconut milk or coconut water
  • 2 tablespoons cacao powder
  • 1 teaspoon alcohol-free vanilla extract
  • 14 teaspoon stevia powder or your sweetener of choice (rice malt syrup/honey etc)
  • 4 ice block (popsicle/ice lolly) moulds and sticks

Method

  • Whizz all the ingredients in a food processor to combine.
  • Pour into the ice block moulds and add the sticks, then freeze until set.

Happy cooking 🙂

Lee xo

Lentil Potty Pies

Written by Lee on . Posted in Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Wheat Free, Winter, Yeast Free

Lentil Potty Pie kate duncan photography

Photo by Kate Duncan Photography

Please don’t be put off by the lavatorial name, these Lentil Potty Pies are comfort food at its best, and a delicious, albeit, slightly sneaky way to wedge a few unsuspecting veggies into your child’s diet. You with me?

I’ve revamped this dish and come up with a healthy remake of a family favourite. Replacing meat with a hearty lentil filling that still provides a high-prowess protein richness, makes it a tailor-made vegetarian meal that will satisfy even the most grumbling of bellies.

I’ve broken down the content of the dish nutritionally so that you can be inspired to give it a whirl.   The traditional high-carbohydrate potato topping has been substituted for cauliflower mash, a much more nutritious option that so closely resembles the real thing and good ammunition for diffusing a picky-eater panic-fest. Talk about a fuss-free mindset reset!

My potty pies are also the perfect size for a nutritious leftover lunchbox snack for budding foodie kid-preneurs. Don’t be afraid to pep them up with your favourite seasoning or mixed herbs. You can pack them with whatever vegetables you like. I find that versatility is the key when dealing with little (or not so little) fuss-pot eaters.

You can also whip up a little extra of the cauliflower mash topping, and keep it stored in an airtight container in the fridge to use throughout the week as a side dish and in a range of family friendly recipes.

Leaving the kids aside for just a moment, baking individual pies is a nifty idea if you’re eating alone, simply serve with a leafy salad or some steamed veggies and freeze the remaining pies. Your thighs will love you for it.

Feeding Fussy Eaters

Written by Lee on . Posted in Blog Snacks, Bread and Wrap basics, Healthy Meals, Kids, Kids Recipe Book, Kids' Recipes, Lunch Box Ideas

Photo by the Whimsical Wife

Photo by The Whimsical Wife

This blog post goes out to all of the parents or caregivers of picky eaters, and ones who are raising children in a processed fast food nation. I think that covers just about every parent.

If your child is stuck in a pasta, nugget, boiled rice or potato mash commercial time warp, here are three no-nag ways to ward off an oncoming meal-time battle and have them eating out of your hands.

There’ll be no more shaking of heads and sealing of lips, look forward to saucer eyes and open mouths as kids hoover up these healthy meals like there’s no tomorrow. You can find more recipes in my Supercharged Food for Kids recipe book here.

But first, five tips to help you to encourage your children to eat well...

  1. Don’t be afraid to say no and express your love with healthy foods.  A way of nurturing kids is not to give them nuked processed foods full of sugar and bad fats. Show them you care by feeding them foods that will help them grow and develop.  They’ll also be able to understand and experience the taste of real food and set up their taste buds for life.
  2. Follow the 80/20 rule.  Don’t feed them squeaky clean food all of the time and let them indulge in treats in moderation.  They will develop a healthy relationship with food that way and not be the playground health nerd.
  3. Keep a healthy pantry, if you don’t have Tim Tams in the house it’s easier to offer an alternative and say try this ‘zoo poo” rather than yes we have a packet of Tim Tams but we’re not letting you anywhere near it.  Pester power will be in full swing if they can see it’s in the pantry and know it’s only a pincer grip away.
  4. Don’t force the issue.  If kids don’t want to eat something then let it go and have a healthy backup plan that you know they'll enjoy and can fall back on. Explain how certain foods will make them have strong bones and healthy bodies and why it will benefit them.
  5. Create kid friendly versions of your meals; for example if you’re making a delicious pumpkin soup, use the base mash for your little one and then turn it into a soup for you by adding herbs, coconut milk or stock. Talk to your child about the flavours and textures of the food you’re eating and if you can, sit down and eat meals together.

I'd love you to introduce these recipes into your child’s life and let me know what you think in the comments section below.

Supercharged Breakfast Bar

My breakfast bar is packed with good fats, zinc, dietary fibre and B vitamins and these bars make a quick brekkie, lunch box favourite or after school snack.

Makes 10 bars

Ingredients

  • 1 1/4 cup almond flour or (flax seed meal for nut free)
  • 1/4 teaspoon Celtic Sea Salt
  • 1/4 teaspoon baking soda
  • 1/2 cup coconut flakes (unsweetened)
  • 1 1/4 cup mixed nuts or (seeds such as pumpkin and sunflower for nut free)
  • 2 TBS dried blueberries
  • 1/4 cup melted butter
  • 1/4 cup rice malt syrup
  • 1 tsp vanilla extract

Method

  • Set oven temperature to 175 degrees Celsius
  • Line a baking dish with baking paper
  • Combine all dry ingredients, almond flour, salt, bicarb soda, coconut flakes, nuts/seeds and blueberries
  • In a large bowl, place melted butter, rice malt syrup and vanilla extract
  • Mix the dry ingredients into wet
  • Press the mixture firmly into the baking dish to prevent crumbling
  • Bake for 15 to 20 minutes
  • Chill to harden up before serving

Gluten Free Pita Pocket

Makes 4 pitas

Ingredients

  • 1 egg
  • 1/4 cup of water
  • 1 TBS almond or rice milk
  • 1 TBS olive oil
  • 1 TBS coconut flour
  • 1 TBS flaxseed meal
  • 1/4 cup blanched almond meal
  • 1/8 teaspoon baking soda
  • Pinch Celtic Sea Salt
  • 1 TBS mixed herbs chopped fine (optional)

Method

  • Preheat oven to 180 degrees Celsius
  • Place baking paper on a baking tray
  • In a bowl whisk egg and add water, milk and olive oil
  • Add dry ingredients and stir well
  • Pour mixture onto baking paper in 2 medium sized circles about 12 cms across and spread
  • evenly with a palette knife
  • Bake for 20 minutes until golden and crispy around the edge
  • Let cool and with a sharp knife slice along the centre so that a pocket is created
  • Stuff with favourite fillings

 Zoo poo

 Cacao powder is loaded with antioxidants and although sometimes bitter in taste, it can be made sweeter with the addition of a natural sweetener.

Makes 8

Ingredients

  • 4 TBS coconut butter
  • 1/8 tsp. stevia powder
  • 1 TBS cacao powder
  • 4 TBS almond or rice milk
  • 1/2 cup coconut flakes, unsweetened

Method

  • Melt the coconut butter in a bowl over boiling water
  • Add stevia and cacao and stir until combined
  • Add milk and stir until thickened
  • Place mixture in the fridge for half an hour to harden
  • Remove from fridge and take one TBS at a time and roll into ball
  • Roll in coconut flakes and place on a tray
  • Refrigerate until ready to eat

You can bu my Supercharged Food for Kids Recipe Book here.

Bounty Bar Recipe from I Quit Sugar Kids

Written by Lee on . Posted in Blog, Books, Christmas, Dessert, Gluten Free, Kids, lunch box ideas, Reviews, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

The Bounty Bar IQS KidsToday I’m super excited to be sharing details and a recipe from Sarah Wilson’s latest e-book, I Quit Sugar Kids Cookbook, aimed at helping parents and care-givers encourage their children to eat healthier food. As someone who has written a kid’s recipe book Supercharged Food for Kids, I was thrilled to be asked to contribute one of my recipes to Sarah’s new book, which is full of so many delicious sugar free recipes that kids will enjoy eating again and again. The book also has a lot of helpful information for parents about how to make savoury foods fun and exciting. IQS KidsThere’s a section on navigating the school tuck shop which can be an area where many parents struggle with their children’s choices.  But kids will be pleased to know that the IQS Kids Cookbook is not suggesting a full ban. They provide a real canteen order list and the foods which are IQS approved.  There are ways to steer your kids’ choices in a healthier direction whilst still letting them have the thrill of ordering from the tuck shop. Speaking of the school yard, I’m sure there will be much playground envy when kids start to open up their lunchboxes to reveal the yummy and fun recipes that are included in this fantastic book. One of the chapter’s in the book is aimed at fructose free party recipes, an area where many parents struggle to find party food that isn’t going to send their kids through the roof on an artificial high. 

Rebooting Your Child’s Lunchbox

Written by Lee on . Posted in Kids, Kids Recipe Book, Kids' Recipes, Lunch Box Ideas

vintage desk and bikeIt’s almost time to send the kids back to school, which means for many parents and caregivers busy schedules and challenging lunchbox fixing.  If you’re looking to reboot worn out and tired lunch box ideas and get creative then here are some of my simple tips.  Giving kids nutritious meals can really make a big difference to their mental clarity, focus and behavior in the classroom.

Nut Butter Biscuits

Written by Lee on . Posted in Autumn, Before and After School Snacks, Blog Snacks, Christmas, Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

Photography by Nina Thornton

Photography by Nina Thornton

Old school biscuits are the perfect accompaniment to share your morning or afternoon cup of tea. I designed these especially for kids, and the recipe comes from my book Supercharged Food for Kids as they’re a great lunchbox treat or after school bite. Sometimes snacks can be a bit of a tricky one, as you crave a morsel that is crunchy, sweet and satisfying but preferably good for you too. I’m happy to say that these nut butter biscuits tick all those boxes, as well as being packed with nutrient-dense ingredients they’re delicious and fantastically fulfilling.

The nut butter base adds a mild nutty taste that enhances the other flavours, and is abundant in protein and healthy fats, to keep you content. Almond butter is a variety you may want to use, but feel free to experiment with cashew or macadamia because they both work very well in this recipe. Extra points if you make your own too!

Gluten Free Pita Pockets

Written by Lee on . Posted in Before and After School Snacks, Blog, Bread and Wrap basics, Breakfast, Healthy Meals, Kids, Kids Recipe Book, Kids' Recipes, Lunch, Snacks

Photo by The Whimsical Wife

Photo by The Whimsical Wife

Say goodbye to soggy bread.  Sometimes it's good to have a break from sandwiches and introduce new healthy bread options to kids' repertoires.  

Here's a breakfast,  lunch, or bulging snack  idea that kids can easily assemble themselves and have fun in the process. It comes from my book Supercharged Food for Kids which you can find here.

The pockets can be filled with bacon and eggs at breakfast time or veggies, avocado and tuna or leftover dinner meat and spring salad ingredients and topped with homemade mayo or ranch dressing.  

You can pretty much stuff in whatever you like or whatever you have available in the fridge.

The basic recipe can also be made as a flat crusty pizza and delivered to hungry mouths pretty quickly once your favorite toppings have been fixed.

Test these on your brood and let me know what you think?

Makes 4 pitas

Ingredients

  • 1 egg
  • 1/4 cup of water
  • 1 TBS almond or rice milk
  • 1 TBS olive oil
  • 1 TBS coconut flour
  • 1 TBS flaxseed meal
  • 1/4 cup blanched almond meal
  • 1/8 teaspoon baking soda
  • Pinch Celtic Sea Salt
  • 1 TBS mixed herbs chopped fine (optional)

 Method

  • Preheat oven to 180 degrees Celsius
  • Place baking paper on a baking tray
  • In a bowl whisk egg and add water, milk and olive oil
  • Add dry ingredients and stir well
  • Pour mixture onto baking paper in 2 medium sized circles about 12 cms across and spread evenly with a palette knife
  • Bake for 20 minutes until golden and crispy around the edge
  • Let cool and with a sharp knife slice along the centre so that a pocket is created
  • Stuff with favourite fillings

Happy Cooking

Lee xo

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Chia Coconut Pikelets

Written by Lee on . Posted in Blog, Blog Breakfast, Breakfast, Dessert, Desserts, Gluten Free, Kids, Kids Recipe Book, Kids' Recipes, Nutrient Rich, Recipe Book, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

 Chia Coconut PikeletsPhoto by Pamela Mackertich

I'd love to share a wholesome and delicious recipe out of my Supercharged Food for Kids book.

Pikelets work well for children as they are smaller than a traditional pancake and become a practical and fun finger food for them.  They can also be used for dessert as well as breakfast or packed into a lunchbox for morning or afternoon tea.

I’ve used chia seeds in this recipe because they are a delicious super food, packed with Omega 3s and ridiculously high in antioxidants. They’re extremely versatile and easy to use too. Some great ways to include them in your child’s diet are by adding them to smoothies, sprinkling them on top of yoghurt or cereal, tossing them in your muffin mix or making these delicious pikelets.

Any time you can squeeze chia into your child’s diet, you’re boosting their nutritional profile. By including plain full fat yoghurt on top of these pikelets, you’ll be providing sustenance as well as essential protein, calcium, vitamin C, iron, potassium and Omega 3 essential fatty acids.

When mixed with water, chia seeds become gelatinous. In this form you can use them as an egg substitute in your baking recipes.

Serves 6

Ingredients

  • 1 TBS chia seeds
  • 1 1/2 cup self-raising gluten free flour
  • 1 cup coconut milk
  • 1/2 cup filtered water
  • 2 eggs beaten
  • 1 TBS coconut nectar or sweetener of your choice
  • 2 TBS butter

Method:

  •  In a bowl place chia, flour, coconut milk, water, eggs and sweetener and mix.
  • Heat a frying pan and melt some butter in the pan
  • Pour in mixture and cook on medium heat until bubbles start to form
  • Flip over using a spatula and cook until browned
  • Continue until finished

I hope your whole family enjoys these pikelets. Top with yoghurt, berries or topping of your choice. You can find more recipes for kids here.

 

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